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About this tool
Seven Coggan cycling power zones in watts from your FTP, with a 20-minute test estimator and a polarised week split.
FTP training zones divide cycling intensity into seven bands defined as percentages of functional threshold power, following the model published by Andrew Coggan: active recovery up to 55 percent, endurance 56-75, tempo 76-90, lactate threshold 91-105, VO2max 106-120, anaerobic capacity 121-150 and neuromuscular power above 150. This calculator converts your FTP into watts for each band, optionally adds W/kg, estimates FTP from a 20-minute or 8-minute test, and splits a training week using the 80/20 polarised model. The output is ready to enter into a head unit, a smart trainer or a training diary.
Open FTP Training Zones Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Not a simplified three or five zone model — the full published set with percentages shown.
Applies the standard 95 percent factor to a 20-minute test, or 90 percent to an 8-minute test.
Add body mass and every boundary also appears in watts per kilogram.
Zone 1 active recovery (up to 55 percent of FTP), zone 2 endurance (56-75), zone 3 tempo (76-90), zone 4 lactate threshold (91-105), zone 5 VO2max (106-120), zone 6 anaerobic capacity (121-150) and zone 7 neuromuscular power (above 150). The model comes from Andrew Coggan's work on training with a power meter.
Take the average power for the 20-minute maximal effort and multiply it by 0.95. A 300 W average therefore gives an FTP of 285 W. The 5 percent discount accounts for the fact that a 20-minute effort is harder than an effort you could hold for a full hour.
Every six to eight weeks during structured training, or whenever sessions in zone 4 start feeling clearly too easy or impossible to complete. Zones set from an outdated FTP push work into the wrong band and blunt the effect of the session.
A distribution where about 80 percent of training time is genuinely easy in zones 1 and 2, and about 20 percent is genuinely hard in zone 4 and above, with little time in the tempo middle. It comes from research by Stephen Seiler on how endurance athletes actually distribute intensity.
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